| Week of 1/19/20 | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday |
| Announcements | Gymnastics Bar Technique Seminar taught by Coach Vanessa Saturday, February 22 @ 10am Register: https://www.facebook.com/events/547293609201224/ |
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| SWOD | SWOD: Week 2 of 8 Wendler (15 min) Back Squat: 3×3 Set 1: 3 reps at 70% of base number Set 2: 3 reps at 80% of base number Set 3: 3+ reps at 90% of base number Base number = 90% of 1RM |
Week 6 (20 min) Power Clean 1RM |
Phase 1 Tempo, Time under Tension 4/4 Phase 2 (Linear Progression) Week 4/4 Phase 3 (Clusters) Week 4/4 Phase 4 (Testing) Push Press Clusters 4 sets x 1.1.1 *rest 30 seconds between clusters, rest as needed between sets (a set contains 4 reps) |
A1) TGU 3 x 10 (5 each side) A2) Weighted Plank 3 x 30-60 sec |
Week 2: Overhead Squat Warm Up: A1) YTW 3×10 A2) 3×20 Banded Pull Aparts then B) Overhead Squats: 5 x 5 Go heavier than last week |
A1) Barbell Rows 4×10 A2) Strict Chin ups 4×10 (weighted if possible) |
| WOD | 9 Minute Ascending Ladder (1+1, 2+2, etc): Front Squats (115/85) Push-ups* *100m run after each round L2: (95/65) L1: (65/45) |
3 RFT 40 Double Unders 30 Sit-ups 20 KB Goblet Reverse Lunges (53/35) 10 Power Cleans (135/95) L2: 50 SU/DU mix, (35/26), (95/65) L1: 60 SU, (26/18), (65/45) Beginner: DB Hang Power Clean |
4 Rounds: 20 Pull-Ups 200m Run 10 Shoulder to Overhead (95/65) Rx+: C2B L2: Banded Pull-Ups, (75/55) L1: Ring Rows or Jumping Pull-Ups, 150m, (45/35) |
3 Rounds: 500 Row 12 Box Jumps (24/20) 10 Deadlifts (185/135) L2: (20/14) (165/110) L1: 400m, Step-Ups, (115/85) |
AMRAP 12 min: 6 Hang Power Snatches (115/75) 12 Overhead Squats (115/75) 18 Burpees L2: (75/55) L1: (45/35) Sprawls |
AMRAP 12 min 8 DB Squat Cleans (40/30) 12 Ball Slams (30/20) 16 Russian KB Swings (70/53) Rx+: (50/35) L2: (30/20) (20/12) (53/35) L1: (20/10) (10) (35/26) Beginner: 10 DB Front Squats |
| BRO SESH | Barbell Hip Thrusts 3×8-12 |
KB Snatches 8×8, 30s rest between sets *Alternate arm each set Scale: DB snatches |
Supinated Bent Over Row 3×8-12 |
Rower Pike Ups 3×8-12 |
Banded Lat Pull-Downs 3×20 |
EMOM 5: 5 Sand Bag Tosses |
| Stretching | Pigeon Eagle Happy Baby |
Downward Dog Supine Twist Lizard |
Archer Pose Thread The Needle IT Band Stretch |
Supine Twist Downward Dog Legs on the Wall |
Banded Shoulder & Lat Stretch Seal/Sphinx |
Dragon Pose Twisted Cross Single Leg Forward Fold |